This week we will be doing drills that help to encourage a slight forward lean from the ankle.
The sessions this week will be targeting 5km race pace – and Thursday’s will not be on as usual due to the Sale Sizzler.
Strength and Conditioning
All exercises should be body weight variants only unless an S&C coach (can be me) has agreed you have perfect form. Good examples of form can be found on https://www.muscleandstrength.com/exercises
We will be doing glute bridge progressions – starting with unweighted and moving to either single leg, weighted or both
Drills
B-Skips
High cadence jogging on the spot then lean from the ankle into a run
Strides – imaging being pulled forwards from the chest
Tuesday Session
10 minutes warm-up
6 TIMES: 90 seconds minute max effort (5km race pace if doing the Sizzler) then 5 minutes easy running
10 minutes cool-down
Thursday Session
NO SESSION – SALE SIZZLER
Sunday Session
Minimum of 10 minutes warm up
Long (relative your weekly volume) run with strides every 1km i.e. accelerate to 90% max, hold for approx 30 minutes then back to easy running
At least 10 minutes cool down
Manchester Harriers and Athletics Club 